Solid Fat Index
Article Written By Sky Taylor, Diet Bites
What are solid fats?
Solid fats are those fats that remain solid when at room temperature. They may be derived from animals or vegetables through the hydrogenation process.
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High in cholesterol, saturated and/or Trans varieties, the Solid Fat Index below includes some of the most common solid fats:
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Food |
KCals From Fat |
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Butter |
100% |
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Margarine |
100% |
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Shortening |
100% |
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Chicken Fat |
100% |
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Pork Fat |
100% |
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Beef Fat - Tallow, Suet |
100% |
About Palm Kernel & Coconut Oil
Because palm kernel and coconut oil are so extreme in saturated fat properties, they are considered solid fats.
Many foods are high in solid fats - and are not always so easy to spot as they may become invisible in the finished recipe.
Note below that the calories from fat per serving depends much upon the brands used and is an average of the brands we reviewed found at our local markets.
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Some of the more common foods that are high in solid fats are:
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Food |
KCals From Fat Per Serving |
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Cheddar Cheese (and most all varieties of cheese) |
75% |
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Heavy Cream |
97% |
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Ice Cream |
61% |
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Bacon |
75% |
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Italian Sausage |
75% |
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Salami |
70% |
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Beef Frank |
85% |
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Braunschweiger |
80% |
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Beef Bologna |
85% |
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Brisket |
50% |
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Ground Beef, Extra Lean |
55% |
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Donut, Yeast - Glazed |
60% |
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Chocolate Sandwich Cookie |
40% |
Although fat is necessary to complete the total nutrition picture, too many over time may cause big headaches as they slowly clog and block our circulatory system.
Fat Builds Over Time, Layer by Layer
Think about them as glue. When you apply one stream of glue to a sheet of paper, it leaves behind an almost invisible film. The more that is applied, the thicker the layer. Over time, particles will adhere to the layers of dried glue.
As far as blockages go, the higher the percent of the blockage, the more dire for concern.
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Think about this situation as a tube that you are lining with fabric. When there is nothing in the tube, it requires quite a lot of fabric to create a 10% blockage. However, when a 90% blockage is in place, it will fill in much quicker than the 10%.
Not All Bad News as to Health Matters
Although solid fats have the ability to make the individual feel fuller for longer periods of time - much like fiber, foods rich in oil rather than solid fat make a healthier dietary choice.
The following foods are high in natural oils and are part of a healthy diet:
|
Food |
Calories From Fat |
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Avocado |
100% |
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Olives, Green |
97% |
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Olives, Black |
85% |
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Nuts, such as the healthy Almond |
80% |
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Many Varieties of Fish such as Salmon |
45% |
In Conclusion
Avoid solid fats to achieve a healthier YOU and reach for the foods high in natural oils. Studies show foods rich in natural oils contain powerful abilities to combat many diseases - such as heart healthy fish.
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